Sheela PrakashSenior Contributing Food Editor
Sheela is the Senior Contributing Food Editor at Kitchn and the author of Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food. She received her master's degree from the University of Gastronomic Sciences in Italy and is also a Registered Dietitian.
updated May 1, 2019
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Following a ketogenic diet means scouring the grocery store for the lowest-carb foods you can find. We’ve already explored some of these great low-carb options, but what about the opposite side of the spectrum? There are a surprisingly number of good-for-you foods that you might think are low in carbs but are actually a bit too high for this eating plan. Remember, we’re taking about net carbs here — the carbs minus the fiber, which is what truly counts on a keto diet. Here are 10 foods to be mindful of when following a keto diet.
1. Mango
If you’re following a ketogenic diet, you have to be mindful that some fruit can be pretty high in carbohydrates. Mango is one good example, as 1 cup of cut-up mango has 20 net carbs, often the total amount of carbs allowed in one day of this eating plan.
2. Bananas
Bananas are another high-carb fruit. While grabbing one on your way out the door for an easy breakfast may seem like a good idea, know that 1 medium banana contains 24 net carbs.
3. Dates
This dried fruit is extra sweet and satisfying, which is why we love it, but it’s also why it’s pretty high in carbs: 4 pitted dates contain 24 net carbs.
4. Cashews
Nuts are a great source of protein and fat but some contain more carbs than others. Cashews are on the higher end of the spectrum — 1 ounce (18 medium) contain 8 net carbs. Instead, try lower-carb nuts like pecans and macadamias.
5. Ketchup
What looks like an innocent condiment is actually pretty high in sugar, and therefore carbohydrates. Just 2 tablespoons of ketchup contains 8 net carbs.
6. Sweet Potatoes
Sweet potatoes
1 medium contains 22 net carbs, so it’s best to limit your intake if you’re following a keto diet.
7. Green Peas
Peas are pretty starchy vegetables, which means they are a bit high in carbohydrates: 1 cup of cooked green peas contains 16 net carbs.
8. Chickpeas
Chickpeas are a great source of protein and fiber but if you’re following a keto diet, their amount of carbs make them less amenable to this eating plan: 1 cup contains a whopping 35 net carbs.
9. Blueberries
As mentioned above, while fruit is a healthy choice, it can be high in carbs. Berries generally fit this bill, especially blueberries — 1 cup contains 19 net carbs.
10. Low-fat plain yogurt
While fruit-flavored yogurts are definitely not keto-friendly, due to their high amount of sugar, it may be surprising to know that low-fat plain yogurt is also high in carbs: 1 cup contains 17 net carbs. A better choice is full-fat plain Greek yogurt — because the carbohydrate-rich whey has been strained out and the fat has not been removed, 1 cup contains just 4 net carbs instead.
